General Training Principles: The Key to Effective Training

This article serves to provide an overview of the various principles of training that an individual should implement into their exercise regime. By adhering to these, desirable physiological adaptations will be made which contribute towards performance enhancement. Although basic this review will function as a link in subsequent pieces discussing specific methods and  the planning of training.

The principle feature of training involves exposing an athlete to a work stimulus of greater magnitude than usual - often termed as 'overload'. It is important to note that the body's physiological systems will only adapt when subjected to a stress that they are temporarily unable to cope with. Experiencing such workloads resulting in the coupling of catabolic and anabolic processes, whereby the training stress induces a breakdown of bodily energy stores such as glycogen or lipid. This is then followed by the anabolic process of increased deposition of broken down molecules, for example muscle proteins. Thus promoting the net effect of muscle hypertrophy and the ability to cope with increased exercise demands.

The principle of overload can be achieved through the use of the FITT principle:
Frequency - Training more often.
Intensity  - Making training harder e.g. Adding resistance/weight.
Time - Exercising for longer.
Type - Participating in a different activity or method training.

It must also be stressed that overload should be progressive so to maintain performance improvement. However, this must be done slowly and over a prolonged period of time to ensure the body does not experience injury.

When devising a training programme specificity to the individual is essential; training the relevant energy systems and muscle groups to elicit specific adaptations. Previous research has shown that aerobic power in swimming and running do not 'transfer' and so it is advisable that when training for a certain aerobic activity such as rowing or running the overload stimulates the relevant muscles as well as the central cardiovascular system.
Specific local adaptations will lend to an enhancement of both oxygen transport and utilization due to a greater localised blood flow in the trained muscle. As a result of an even and efficient cardiac output distribution, improvements to an individual's aerobic power and performance technique can be seen.

A vital consideration when devising an exercise regime or prescribing exercise is that each individual responds differently to a training stimulus and therefore programmes should be highly individualised to optimise training benefits. In light of this it would be counterproductive for an individual to carry out a generic training programme or for members of the same team to work at the same absolute rate. Instead, programmes should be uniquely manipulated to improve the athletes personal weaknesses and maintain their strengths.

After only one to two weeks detraining rapidly occurs which reduces ones metabolic and exercise capacity. Research has revealed that after 20 days consecutive bed rest a VO₂ max decrease of 25% can be expected. This is coupled with a 14-25% reduction in muscle capillarisation after three weeks of detraining. Highlighting the significance of an active recovery/transition phase following a sporting season for elite athletes and highly trained recreational sports participants.

The key therefore, to effective training is incorporating the principles of progressive overload into an individual's physical training regime. This must be achieved in a highly personalised manner, taking into account the energy systems and major muscle groups utilised. Training accordingly will optimize biological adaptations and thereby  enhance the exercise capacity of the participant.